4 Essentials to Grab After a Tough Work Out

  • Article
  • 2 min read March 26, 2015

No matter if you’re gearing up for another active year or if you’ve decided to embrace a new exercise-related resolution, spring can be an excellent time to pursue some of your workout goals. And as you do, don’t forget to brush up on some best practices when it comes to refueling your body.

But where does one start? We touched base with some experts on our end to learn more about refueling best practices. Here’s what we learned:

After a tough, hour-long workout, you’ll want to focus on eating a combination of key nutrients – as we explain below. Don’t worry, we’ve included a few delicious snack ideas, too, so you can put them into practice.


While carbs certainly fuel activity and are the No. 1 source of energy for athletes, they also help refuel your muscles.


Since muscle breaks down as you exercise, enjoying protein after a workout can help your muscles recover more quickly. But not all proteins are equal. High-quality proteins found in foods like low-fat or fat-free milk, yogurt, cheese, eggs and meats can help you get all of the essential amino acids your body needs to build and maintain your muscles and help your body work properly.

Fluids + Electrolytes

When you work out, several minerals can be lost in your sweat including sodium, chloride and potassium. Rehydrating with milk can help replenish your body’s fluids and electrolytes lost in your sweat. 

Some snacks that you may want to reach for as a part of a larger healthy eating plan include:

  • Low-fat chocolate milk
  • Fruit and yogurt smoothie
  • Graham crackers with peanut butter and low-fat milk
  • Greek yogurt with fruit
  • Apple or banana with nut butter and low-fat milk

At the end of the day, it’s important to remember that everyone should create a tailored plan that suits their health and wellness needs. You can do this by connecting with a registered dietitian nutritionist, who can help create a plan that’s right for you and your goals.